CrossFit Wednesday:

Gymnastics/Strength:

3 Rounds, Alternate-

Seated DB Press x 10

Rest 60 seconds

12 Box Step Ups w/Barbell in Front Rack @ 20”

Rest 60 seconds

Accumulate 30 seconds of L-Hang from rings

Rest 60 seconds

Conditioning:

For time-

Row x 60 Calories

40 American KB Swings

20 Ring Dips

Masters Wednesday:

Strength:

Rack Jerk: 4 x 2

Cleans: 4 x 3

Back Squat- 3 x 3 Tempo: 33X1

Conditioning:

EMOM (As many minute as possible)-

7 Thrusters @ 55/35#

7 Pull Ups

7 Burpees